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  6. Ladyfinger vs. Romano cheese

Ladyfinger vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between ladyfinger and romano cheese

  • Ladyfinger has more iron, vitamin B1, folate, and vitamin B5, while romano cheese has more calcium, phosphorus, and vitamin B12.
  • Romano cheese's daily need coverage for calcium is 102% higher.
  • Romano cheese contains 11 times less folate than ladyfinger. Ladyfinger contains 77µg of folate, while romano cheese contains 7µg.
  • The amount of cholesterol in romano cheese is lower.

The food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Cheese, romano.

Infographic

Ladyfinger vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +364.9%
Contains more CopperCopper +216.7%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +1100%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +2163.8%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +339.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin AVitamin A +74%
Contains more Vitamin B1Vitamin B1 +667.6%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +2632.5%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +43.5%
Contains more FolateFolate +1000%
Contains more Vitamin B12Vitamin B12 +49.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Romano cheese DV% diff.
Calcium 47mg 1064mg 102%
Phosphorus 173mg 760mg 84%
Saturated fat 3.022g 17.115g 64%
Sodium 147mg 1433mg 56%
Protein 10.6g 31.8g 42%
Cholesterol 221mg 104mg 39%
Iron 3.58mg 0.77mg 35%
Fats 9.1g 26.94g 27%
Selenium 14.5µg 26%
Vitamin B1 0.284mg 0.037mg 21%
Carbs 59.7g 3.63g 19%
Folate 77µg 7µg 18%
Vitamin B12 0.75µg 1.12µg 15%
Vitamin B5 1.116mg 0.424mg 14%
Zinc 1.14mg 2.58mg 13%
Vitamin B3 2.104mg 0.077mg 13%
Monounsaturated fat 3.745g 7.838g 10%
Manganese 0.24mg 0.02mg 10%
Vitamin A 167µg 96µg 8%
Magnesium 12mg 41mg 7%
Copper 0.095mg 0.03mg 7%
Polyunsaturated fat 1.423g 0.593g 6%
Vitamin B2 0.428mg 0.37mg 4%
Fiber 1g 0g 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin B6 0.122mg 0.085mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Calories 363kcal 387kcal 1%
Potassium 113mg 86mg 1%
Net carbs 58.7g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.133mg 0.429mg 0%
Threonine 0.467mg 1.171mg 0%
Isoleucine 0.516mg 1.685mg 0%
Leucine 0.861mg 3.071mg 0%
Lysine 0.679mg 2.941mg 0%
Methionine 0.268mg 0.852mg 0%
Phenylalanine 0.511mg 1.71mg 0%
Valine 0.579mg 2.183mg 0%
Histidine 0.248mg 1.231mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1544.6%
Contains more ProteinProtein +200%
Contains more FatsFats +196%
Contains more WaterWater +58.5%
Contains more OtherOther +510.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Poly. FatPolyunsaturated fat +140%
Contains more Mono. FatMonounsaturated fat +109.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.